
Shift
Managing Your Emotions—So They Don't Manage You
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Narrated by:
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Ethan Kross
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By:
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Ethan Kross
About this listen
“A revolutionary guide to mastering your emotional life.”—Charles Duhigg
“Brilliant, engaging, and deeply insightful.”—Lisa Damour
“A blueprint for navigating the emotional curveballs that life throws at us every day.”—The New York Times
INSTANT NATIONAL BESTSELLER • One of Oprah Daily’s Best Self-Help Books for Personal Growth in 2025, Next Big Idea Club’s Highly Anticipated Books, and Adam Grant’s 10 New Books to Feed Your Mind
A myth-busting, science-based guide that addresses the timeless question of how to manage your emotional life using tools you already possess—from the bestselling author of Chatter.
Whether it’s anxiety about going to the doctor, boiling rage when we’re stuck in traffic, or devastation after a painful break-up, our lives are filled with situations that send us spiraling. But as difficult as our emotions can be, they are also a superpower. Far from being “good” or “bad,” emotions are information. When they’re activated in the right ways and at the right time, they function like an immune system, alerting us to our surroundings, telling us how to react to a situation, and helping us make the right choices.
But how do we make our emotions work for us rather than against us? Acclaimed psychologist Dr. Ethan Kross has devoted his scientific career to answering this question. In Shift, he dispels common myths—for instance, that avoidance is always toxic or that we should always strive to live in the moment—and provides a new framework for shifting our emotions so they don’t take over our lives.
Shift weaves groundbreaking research with riveting stories of people struggling and succeeding to manage their emotions—from a mother whose fear prompted her to make a spur-of-the-moment decision that would save her daughter’s life mid-flight to a nuclear code-carrying Navy SEAL who learned how to embrace both joy and pain during a hellish training activity. Dr. Kross spotlights a wide array of tools that we already have access to—in our bodies and minds, our relationships with other people, and the cultures and physical spaces we inhabit—and shows us how to harness them to be healthier and more successful.
Filled with actionable advice, cutting-edge research, and riveting stories, Shift puts the power back into our hands, so we can control our emotions without them controlling us—and help others do the same.
©2025 Ethan Kross (P)2025 Random House AudioListeners also enjoyed...
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Critic reviews
“[Shift] puts the problem of overreaction in a new light.”—The New Yorker
“Illuminating . . . this will be a boon to readers looking to take better charge of their inner lives.”—Publishers Weekly, starred review
“This book does much more than make sense of emotions—it breaks new ground on how to manage them. Ethan Kross has done something remarkable: he’s written a page-turner that’s grounded in science and filled with practical insights. If you think you can’t control what you feel, he’s about to make you think twice.”—Adam Grant, #1 New York Times bestselling author of Think Again and host of the podcast Re:Thinking
Editorial Review
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- By: Ellen Hendriksen
- Narrated by: Ellen Hendriksen
- Length: 9 hrs and 14 mins
- Unabridged
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Dr. Ellen Hendriksen—clinical psychologist, anxiety specialist, and author of How to Be Yourself—charts a flexible, forgiving, and freeing path, all without giving up the excellence your high standards and hard work have gotten you. She delivers seven shifts—including from self-criticism to kindness, control to authenticity, procrastination to productivity, comparison to contentment—to find self-acceptance, rewrite the Inner Rulebook, and most of all, cultivate the authentic human connections we’re all craving.
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Revealing
- By Anonymous User on 05-21-25
By: Ellen Hendriksen
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Defy
- The Power of No in a World That Demands Yes
- By: Dr. Sunita Sah
- Narrated by: Dr. Sunita Sah
- Length: 8 hrs and 47 mins
- Unabridged
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Many of us comply much more than we realize. How many times have you wanted to object, disagree, or opt out of something but ended up swallowing your words, shaking your head, and just going along? Analyzing cases ranging from corporate corruption and sexual abuse to everyday acquiescence at work, the doctor’s office, and in our personal lives, award-winning organizational psychologist Dr. Sunita Sah delves deep into why the pressure to comply is a corrosive and often invisible force in our society.
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Impactful
- By Allison Fullhart on 05-01-25
By: Dr. Sunita Sah
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Tiny Experiments
- How to Live Freely in a Goal-Obsessed World
- By: Anne-Laure Le Cunff
- Narrated by: Anne-Laure Le Cunff
- Length: 6 hrs and 25 mins
- Unabridged
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Life isn’t linear, and yet we try to mold it around linear goals: four-year college degrees, ten-year career plans, thirty-year mortgages. What if instead we approached life as a giant playground for experimentation? Based on ancestral philosophy and the latest scientific research, Tiny Experiments provides a desperately needed reframing: Uncertainty can be a state of expanded possibility and a space for metamorphosis. Neuroscientist and entrepreneur Anne-Laure Le Cunff reveals that all you need is an experimental mindset to turn challenges into self-discovery and doubt into opportunity.
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Very basic info, challenging narration
- By Igor on 05-05-25
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Talk
- The Science of Conversation and the Art of Being Ourselves
- By: Alison Wood Brooks
- Narrated by: Alison Wood Brooks
- Length: 10 hrs
- Unabridged
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In Talk, Brooks shows why conversing a little more effectively can make a big difference in the quality of our close personal relationships as well as our professional success. Drawing on the new science of conversation, Brooks distills lessons that show how we can better understand, learn from, and delight each other.
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Meh, Underwhelmed
- By Jennifer Thomas on 06-05-25
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Win the Inside Game
- How to Move from Surviving to Thriving, and Free Yourself Up to Perform
- By: Steve Magness
- Narrated by: Mike Chamberlain
- Length: 9 hrs and 33 mins
- Unabridged
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Striving is in our nature. We all want to perform at our best when it matters most. But in today's world, many of us feel lost, isolated, and overwhelmed. We're paralyzed by fear of failure and crippled by insecurities. We know we’re capable of more, yet no matter how hard we try, we feel stuck. We’ve been sold the wrong path to success and personal fulfillment. Renowned performance scientist and bestselling author Steve Magness reveals a new path to sustainable success.
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Research, concepts discussed
- By vishwas Hosur Ravishankar on 06-06-25
By: Steve Magness
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Recharge
- Boosting Your Mental Battery, One Conversation at a Time
- By: David Ko
- Narrated by: Andy Barnett
- Length: 4 hrs and 26 mins
- Unabridged
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Recharge: Boosting Your Mental Battery One Conversation at a Time is a transformative guide to mental wellness by David Ko, CEO of Calm. Through revealing conversations with a diverse array of figures, including actor and comedian Randall Park, radio personality Delilah, rapper Macklemore, former Apple CEO John Sculley, and former NFL player Carl Nassib, this book delves into the profound effects of stress on our lives.
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Relevant to today's world
- By Amazon Customer on 06-25-25
By: David Ko
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Me, but Better
- By: Olga Khazan
- Narrated by: Olga Khazan
- Length: 6 hrs and 23 mins
- Unabridged
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In recent years, Olga Khazan had been spiraling toward an existential crisis. Though she treasured her loving, long-term relationship and her dream job, she often caught herself snatching dissatisfaction from the jaws of happiness. Her neurotic overachieving had always been a professional asset, but lately, Olga felt that her brittle disposition could shatter under the weight of just one more thing. She knew something had to give—but was it really possible to change her entire approach to life?
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A great read for those interested in self improvement
- By Richard J. Baum on 06-10-25
By: Olga Khazan
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The DOSE Effect
- Optimize Your Brain and Body by Boosting Your Dopamine, Oxytocin, Serotonin, and Endorphins
- By: TJ Power
- Narrated by: Tj Power
- Length: 11 hrs and 45 mins
- Unabridged
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The brain’s ability to change and adapt is one of the most powerful tools we can harness to improve our lives. Renowned neuroscientist and co-founder of Neurify, Tj Power, believes in the human ability to optimize and rewire brain chemistry to unlock one’s full potential. However, to do so, one must first implement a series of practical, life-changing strategies. The DOSE Effect reveals the secrets of our brain chemistry, offering simple and accessible ways to make modifications to your lifestyle that can transform your brain.
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Good information
- By Tonya Doyle on 06-06-25
By: TJ Power
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Beyond Anxiety
- Curiosity, Creativity, and Finding Your Life's Purpose
- By: Martha Beck
- Narrated by: Martha Beck, Maria Shriver
- Length: 11 hrs and 45 mins
- Unabridged
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We live in an epidemic of anxiety. Most of us assume that the key to overcoming it is to think our way out. And for a while it works. But there is always something that sends us back into the anxious spiral we’ve been trying to climb out of. In Beyond Anxiety, Dr. Martha Beck explains why anxiety is skyrocketing around you, and likely within you. She also tells you how to not only reduce your anxiety but use it to propel you into a life filled with peace, meaning, and joy.
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Good tips on dealing with anxiety
- By andrea l vu on 02-18-25
By: Martha Beck
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Ordinary Magic
- The Science of How We Can Achieve Big Change with Small Acts
- By: Gregory M. Walton PhD
- Narrated by: Gregory M. Walton PhD, Hattie Tate
- Length: 14 hrs and 26 mins
- Unabridged
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The emotional questions we face can define our lives. If you’re expecting an interaction to go wrong, that expectation can make it so. That’s spiraling down. But as esteemed Stanford psychologist Greg Walton shows, when we see these questions clearly, we can answer them well. Known to social psychologists as wise interventions, these shifts in perspective can help us chart new trajectories for our lives. They help us spiral up. This is ordinary magic: The ordinary experiences that help us set aside the ordinary worries of life to unleash extraordinary change.
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So simple and so profound
- By S. Ma on 05-17-25
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Calling In
- By: Loretta J. Ross
- Narrated by: Loretta J. Ross
- Length: 8 hrs and 39 mins
- Unabridged
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In 1979, Loretta Ross was a single mother who’d had to drop out of Howard University. She was working at Washington, DC’s Rape Crisis Center when she got a letter from a man in prison saying he wanted to learn how to not be a rapist anymore. At first, she was furious. As a survivor of sexual violence, she wanted to write back pouring out her rage. But instead, she made a different choice, a choice to reject the response her trauma was pushing her towards, a choice that set her on the path towards developing a philosophy that would come to guide her whole career.
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must read
- By Heather Hale on 06-19-25
By: Loretta J. Ross
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Outraged
- Why We Fight About Morality and Politics and How to Find Common Ground
- By: Kurt Gray
- Narrated by: David Marantz
- Length: 13 hrs and 35 mins
- Unabridged
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It’s easy to assume that liberals and conservatives have radically different moral foundations. In Outraged, Kurt Gray showcases the latest science to demonstrate that we all have the same moral mind—that everyone’s moral judgments stem from feeling threatened or vulnerable to harm, and provides a captivating new explanation for our moral outrage, and unpacks how to best bridge divides. If you want to understand the morals of the “other side,” ask yourself a simple question—what harms do they see?
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Great book. Horrible narrator.
- By Sara Stall-Ryan on 02-22-25
By: Kurt Gray
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Upstream
- The Quest to Solve Problems Before They Happen
- By: Dan Heath
- Narrated by: Dan Heath
- Length: 7 hrs and 47 mins
- Unabridged
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New York Times best-selling author Dan Heath examines how to prevent problems before they happen, drawing on insights from his innovative behavior research, as well as hundreds of new interviews with unconventional problem solvers. Most of us spend our days handling a deluge of pressing issues. We’re so accustomed to managing emergencies as they strike that we often don’t stop to think about how we could prevent crises before they happen. Why stop at treating the symptoms when you could develop a cure?
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Mixed review
- By Aaron on 12-09-20
By: Dan Heath
I needed this more than I ever thought.
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Emotions are contagious- we can make a positive difference when we SHIFT!
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Emotional control
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Tools
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While some of the insights felt simplistic, the book was well structured and each person who reads it will take different insights away from it. The culture chapter had the greatest business application. The concept that we live in a sea of cultures within cultures unique to us individually is an important recognition of how we coordinate or fail to do so.
Concepts that are right in front of us but we can’t see
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Solutions
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Great read and life lessons
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As a parent navigating the emotionally charged terrain of adolescence and competitive youth sports, I found Shift particularly resonant. Kross’s techniques—especially his emphasis on “if-then” planning and the WOOP method (Wish, Outcome, Obstacle, Plan)—are grounded in research, but what makes them stand out is their immediate practicality. Rather than offering abstract advice, Kross equips readers with tools that translate seamlessly into high-pressure moments, whether in a boardroom or on the soccer field sidelines.
During a recent round of competitive soccer tryouts, my children and I found ourselves using Kross’s strategies in real time. We crafted simple “if-then” statements like, “If I get nervous before the scrimmage, then I’ll focus on my breathing and reset.” WOOP became a familiar acronym in our household—a shared framework for preparing emotionally and mentally. I even played chapters of the audiobook in the car, turning drive-time into shared learning. The stories sparked meaningful conversations, and it gave my kids language for things they were already feeling but didn’t quite know how to express.
Shift by Ethan Kross — A Practical Guide for Building Emotional Resilience (For Parents, Too)
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emotional foundation
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Excellent real life examples
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